Load Management for Runners in Tigard, Oregon: The Key to Injury Prevention
If you’re a runner in Tigard, Oregon, or the greater Portland and Beaverton areas, you’ve likely heard about the importance of progressing running volume gradually to prevent injuries. You’ve likely heard about the 10% rule. In reality, 10% is likely too much too soon for many people. To shed light on this critical topic, we spoke with Dr. Kevin Le, DPT, a sports physical therapist at APEX PWR and an amateur Ironman competitor, to get his insights on how runners should approach training progression.
Why Gradual Progression is Key for Runners
Many runners fall into the trap of increasing their mileage or intensity too quickly. This often leads to overuse injuries like shin pain, Achilles tendinopathy, or even stress fractures. According to Dr. Kevin Le, the common 10% rule—which suggests increasing training volume by 10% per week—is actually too aggressive for most athletes.
“The 10% rule for increasing volume is common, but in my opinion, that is way too much. It should be more like 1-2%. It’s okay—or even good—to stay at the same volume for a few weeks before increasing to give your body a chance to adapt. The body does not adapt in a linear or exponential manner, as the 10% rule would suggest.“ – Dr. Kevin Le, DPT
By following a more conservative approach, runners can allow their muscles, tendons, and joints to properly adjust to training stress, reducing the risk of injury while improving long-term performance.
The human body does not adapt to training in a linear manner. Just because a training plan recommends increasing a certain number of miles a week does not mean your body will follow that timeline. You need to be ready to adjust your training if you start to have aches and pains.
Strength Training: A Missing Piece for Runners
While gradual load progression is crucial, strength training plays an equally important role in keeping runners injury-free. At APEX PWR, we specialize in strength training for runners in Tigard, Oregon, helping athletes develop the muscular endurance and power necessary to support higher training loads.
Here’s how strength training can benefit runners:
✅ Improves Running Economy – Greater strength and musculotendinous stiffness enhances efficiency, reducing energy waste and improving endurance.
✅ Reduces Injury Risk – Strength training fortifies the tendons, ligaments, and stabilizing muscles that protect against overuse injuries.
✅ Enhances Speed and Power – Building strength in the glutes, quads, hamstrings, and core improves force production capabilities.
How to Apply Load Management in Your Training
If you want to increase your mileage safely and integrate strength training without overloading your body, follow these best practices:
1️⃣ Follow the 1-2% Rule
Instead of increasing your mileage or intensity by 10% each week, stick to a 1-2% increase. Some weeks, maintaining the same volume can actually be more beneficial than increasing it. Yes, this means it will take a LONG time to reach a high mileage, but that’s the point. It takes a long time for your bones, tendons, and muscles to adapt to the demands of running, especially if you are a newer runner.
2️⃣ Incorporate Strength Training 2-3x Per Week
A well-structured program that includes single-leg exercises, core work, and plyometrics will help fortify your body against injury while improving overall performance.
3️⃣ Listen to Your Body
Soreness is normal, but persistent pain or discomfort is a red flag. Adjust your training plan accordingly to avoid setbacks.
4️⃣ Get Professional Guidance
Every runner’s needs are different. Whether you’re training for a marathon, triathlon, or local 5K, working with a sports physical therapist and strength coach can help you tailor a plan that aligns with your goals and keeps you injury-free. A VO2 Max Test or Lactate Test could also give you beneficial, objective data so that you can make informed decisions and track progress throughout your training journey. Our sports physical therapy team at APEX PWR specializes in helping runners stay strong, resilient, and race-ready.
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